Category: Richmond, VA

  • To Bike is to gain

    We had 6 rowdy riders show up wanting to bike through Hanover County this morning. The humidity was heavy and the summer gloom rose from the asphalt of the road as the early light increased it’s presence to our gathering place.

    THANG

    We started out at the Ashcreek clubhouse and traveled out to Ashland Road and headed up and took a left on Cedar Lane.  From there we headed down Elmont Road and then we weaseled our way back over to Ashland Road via Center Street Road.  We stopped at the Milestone clubhouse and circled up.  We had a good strong pace of 17 mph for the ride.  To see our route, here is my Strava file: https://www.strava.com/activities/1079661230

    COT, Numberama, Namearama – YHC took us out.  Then we showed a cut-through to King Charter to be used at another time and then went our ways as a good start to the day was had.

    NMM

    Last summer the YHC dreamed of 20 A/Os in Da’Ville, and had plenty of thought of a Bike A/O.  Biking has been a gift to the YHC over the years and there is a strong desire to share it with others with the YHC.  This week, YHC’s neighbor (FNG – Chainsaw) let him know that he planned on going out with one of his friends early Wednesday and wanted to know if the YHC wanted to join.  This was seen as an opportunity – 1) Get Chainsaw into the F3 fold 2) Start an F3 biking A/O and 3) start up a new riding group. So the seed was laid and planted.  Now we need to see if the seed sprouts.

    There was three namings that happened this fine morning. Chris (Hugger) was first to be named. He heard about us as the YHC posted on the Ashcreek FB page about the ride.  Hugger quickly answered the customary questions and when describing what he did he explained that he was tree hugger.  Well that was easy…  Brent was next to be named.  After tree hugger and knowing Brent’s fascination with landscaping and removing unwanted trees, chainsaw came to mind quickly.  Last to be named was Dennis. As he described the joys of being a new, relatively unwanted puppy owner, his name also came quickly.  This name was not embraced as the others were, but oh well, Puppy it is.

    One interesting fact came to light during this round up.  Not only did we have 1 Birthday boy (Hugger), but we also had Wheelie celebrating a birthday and Chainsaw seeing his birth minute come early tomorrow morning.  So we had 3 PAX members of the 6 have their birth minutes within 24 hours of each other. One might wonder the probability of that occurring??? In this case it is 100%, however, in a random group 6 individuals, it would 0.00025% chance to have 3 birth minutes within 24 hours like this.

    On the contested sprint of the day (“Sprint in to town”), Sugar Baby won with a time of 2 minutes and clocking 26.4 mph for 0.8 miles. Abacus was second with Wheelie, Chainsaw, Puppy and Hugger all finishing in short order.  This is a very contested sprint section with 949 different riders attacking this sprint section 5,227 times.  The KOM for this segment is 1:35, which clocks in at 33.3 mph – – that is fast.

    Till next time, keep your wheels down and feet pedaling…

    Abacus

     

  • Humidity Hill

    12 strong posted for this mornings WDOG beatdown and here is how it went down!

    COP : SSH, Helicopters, Windmills, squats, Imperial Walkers, LBC’s, APD’s.

    Indian Run Pole Smokers : 5 pole smokers – pax does Flutter Kicks – run to the end.

    Love(Humidity) Hill : Partner up – run  up the hill to the gate and back – exercises – broad jump burpee’s , lunges, polar bears .

    On the Wall : Decline Merkins – crunches – 3 sets of 10.

    Amp Theatre : up the ladder – 5 dips, 5 incline merkins each step = 18 steps

    Burpee Shuffle : 12 burpees while running in place.

    Ring of Fire : 10 merkins while holding plank.

    Indian (Native American) run – back to the flag.

    The skinny…. YHC pulled up @ 5 planted the flag and it was 81 degrees …. Little Humid out there this morning but the pax was ready to roll… Oyster was still sore from Offshore’s beatdown on Monday – Bleeder, Splinter, and YHC were still sweating from Tuesday’s run – Cottonmouth still had his Ravens vest on – dude is giving Wilson and his long sleeves a run for his money … The mumble chatter was not to high during the Indian run Pole Smokers however YHC did hear Two Can say he thought he was breathing water…  The pax crushed the hill and the theatre – and finished up strong with the Indian Run.  YHC was proud of the effort of the pax this morning  cause it was Africa hot and we don;t take any breaks in a Swirly Q.  Speaking of Africa YHC sends his best to our good friend TYA who is down in Africa on vacation 🙂 Be safe down there brother.

    Splinter took us out with a well said prayer and we all went for the towels…..

    Toga’s farewell HDHH is tonight – come on over to The Answer

    See y’all in the gloom…

  • ClusterQ

    COP all IC

    SSH X 15

    DQ x 10

    Hillbillies x 10

    Indian Burpees

    PAX lines up and perform burpees

    the six run up to lead

    from playground to post

    Death Crawl Polar Bears

    Bear crawl 5 steps with KB

    one merkin with hand on KB

    spin around

    one merkin with other had on KB

    crawl bear 5 steps with KB

    from post to playground

    Mosey to track for

    Lindsey

    30 merkin rows and 10 situp presses

    run a lap

    then increase and decrease by 10

    Some Abomination That Did Not Work

    I don’t know what happened here

    there were merkins in swings

    weighted leg lifts

    I think a playground slide came into play

    some running was done

    NMS

    YHC needs to apologize to the PAX that showed up today. He did not have his act together and the Q showed it. In a moment of pride he thought that he could just wing it when he got there, that proved to be hubris on his part. There was too much walking, nothing flowed right, and that thing at the end was a travesty. YHC owes you a better, proper beatdown. Thank goodness there were no FNGs there.

    With that said the PAX crushed everything that was put in front of them with out complaint.

     

  • Happy 13th

    9 Southside redwoods and the eighth (or ninth) New Market FNG arose this morning to greet each other on a true sunny and 70 morning.  The humidity was heavy and the summer gloom on the track seems to increase the temperature as opposed to the colder winter effect.

    THANG

    Mosey to the bus parking area for the COP.  Good to use this area while there are no diesel fumes to compete with.  SSHx25, Hillbillies x20, Arm Circles x15, Peter Parker x10, LBCx20

    Mosey to the track for 13s.  In celebration of Cliffhanger’s 13th birthday we did 13s instead of 11s with Imperial Squat Walkers and Box Cutters.  Stations are each corner of the track.

    Back to the Parking Lot to grab a rock for a Rock Lap.  Around the bus loop with the rock and  exercises mixed in including lunges, merkins with 1 hand on the rock, shoulder presses, curls, skull crushers, waiter carries and maybe another.

    Find some grass for Mary 10 WWII with rock, 20 FK rock held high, APD with rock, WWII with rock press, Dollies – 1 bus loop lap or LBC

    Rock ring of fire – Hold Al Gore with the Rock 10 merkins and back to Al Gore

    COT, Numberama, Namearama – YHC took us out

    NMM

    Welcome Ocho, another New Market FNG.  Double digits for SOT today, great job men.  Going to have to come strong if that Ghost Flag thing ever comes to fruition.  Lots of questions with that but I am sure Lab Rat will work all of that out before it gets started.

    Today is Cliffhanger’s 13th birthday, YHC didn’t try to get him out of bed today since he has been on a summer binge of camps and vacation with minimal sleep, he’ll be out soon enough.  No need to anger the teenage beast but we did 13s to celebrate without him.  Good discussion about whether to allow his friends inside the house at the party tonight, teenage boys carry a similar odor to F3 gloves.  If my gloves aren’t allowed in the house why should they be.  Wilson does not have teenage boys and does not want to smell them near his house anytime soon.

    The rocks have been there all this time and have not gotten much use but today seemed like a good day to try it out again.  The slow trip around the bus loop worked out well for those in the #runningsucks crowd.  Fears of being crushed by a rock of your own selection were not realized and the PAX made it through stronger and without any permanent damage.  Clamshell has only posted to a few handfuls of SOT workouts but has gotten to experience the rocks twice, at least we didn’t Indian Run with them this time.  Carmen San Diego was not happy to hear that box cutters were part of the 13s, he has moved into his new abode and is tired of dealing with any kind of boxes.  Need to hit up McRib for the neighborhood clown car now. 

    On another note, this is the first BB YHC has posted on the new website and props to Splinter, DK and anyone else that had a hand in it.  Once I memorized my new Chinese password, things have been easy.

    Announcements-

    • HDHH today at The Answer – 6pm
    • Reese Strong – See Phonics
    • Golf – August 7, See Upchuck

  • Posted for a HR Derby and a Burpee Derby Broke Out

    First off, congrats to the new F3 RVA HR Derby Champion – McRib.  Your trophy in in process!

    22 strong and willing competitors posted at the modified AO this morning for a Home-Run Derby…Sadly, most of us left our ability in the fartsack, so instead of A-A-RON Judge-style moonshots, this PAX got 40+ minutes of a burpee fest.  This is what transpired:

    Short mosey around the parking lot anticipating LIFOs rolling in from NoToll.  Form up in parking lot for COP, all IC including:

    • 20 SSHs
    • 10 DQs – SUPER slow – so slow it almost hurt
    • 15 Imperial Walkers
    • Arm Circles (10 small/5 large forward, then backward)
    • LBCs

    Seeing no LIFOs – time to get on with the derby — Mosey to the baseball field that didn’t share a fence with the parking lot.  You know, I didn’t want anyone windshield getting busted out when the gun-show started.  Appears my concern was vastly misplaced.

    Start with a 2-minute warm-up of running poles – foul line to foul line.  Too many sluggers – no time to recreate last year’s Dora – although this year would have only been 47 burpees per team as compared to last year’s 61.  No worry, the PAX would not long for extra burpees by the end of the workout.

    Number off for batting order…sorry Offshore – you drew leadoff (but in true Rickey Henderson fashion – you dropped a bomb on us.  Nice work!)

    Format – each PAX member gets 3 swings (except 2.0s – they got a few extra).  Exercises following each batter. Each HR causes the PAX to do 10 merkins.  Each Out (anything other than a HR) = 3 burpees.  ONLY 2 exceptions made during the festivities — 1 Out resulted in no exercises for the PAX as EF Hutton robbed a HR from Hardywood right after YHC announced that any such thievery would result in no exercise.  Way to go EFH.

    Also, Joey Chestnut (Offshore’s 2.0) earned himself a 3 burpee reprieve as he made a SWEET snag of a line drive.  Well done JC!

    The stats are ugly folks so watch out:

    • 22 batters
    • 3 swings
    • 66 swings
    • Total Home Runs = 4 or 5 (YHC has 5 in his brain but he can’t remember who hit it.  I have Offshore with 1, Gumbo with 1 and McRib with 2)
    • Burpees = around 183 — OUCH!!

    Announcements:

    • HDHH at The Answer tomorrow
    • SOJ Takeover is coming…

    Great to have some 2.0s out today, especially for YHC having is 2.1 and 2.2.  Loved it!

    Welcome Sparky.  We look forward to you posting often.

    365 days to hit the cages before next year.

    No more Gumbo for you!

  • The Jerkoff

    Six strong shook of the Fartsack on a beautiful Tuesday morning. Here is what went down:

    COP – SSH, Don Qs(slowed down for Loose Goose), Freddy Mercurys, Merkins, Russian Soldiers.

    Mosey back to parking lot for Touch-a-Bus. 5 Buses, 5 Burpees at each Bus.  Mosey towards the Jerkins Gym, stop for 50 Bench Kicks, then time for main event –

    The Jerkoff- 11s of Jerkins, run up heartbreak hill, WWII situps at the top.

    Head back to benches for 50 more Bench Kicks, then back to Jerkin Gym for 2 sets of AMRAP Jerkins. Back to the flag for mary, Seymour took is out.

    NMS- With the Home Run Derby at NOTOLL this morning, and YHC not a baseball fan nor much of a player, YHC opted for a more universal theme. The Jerkoff was a well received by the PAX, as who does not love a combination of Jerkins, 11s, and hills.

    However the 11s did take a long time as the hills from the Jerkin Gym is a good distance. Flipper remarked this was the longest Jerkoff he’d ever experienced, way to soldier through. The only way to improve your endurance is practice…

    Garbage Plate questioned the pointfulness of Bench Kicks, wondering aloud whether they were in fact Corporate approved. After the 2nd Set of 50 he became more appreciative.

    Ronnie shared with YHC his thoughts of posting in Dallas recently, good to know F3RVA sets the bar high. Also good to learn Loose Goose is officially in for the BRR, we’ll have to do more of the heartbreak hill in the coming weeks.

    Announcements – HDHH for Toga tomorrow at 6 at The Answer.

    Silent Assassin signing off.

     

  • Cosmo Drops a Bombshell

    A pax of eight this morning for DaVille were greeted with a (debatably) full moon.  Sunny and 70’ish weather made for perfect conditions to hit the track:

    -Parking lot tracers

    -COP including SSH, IW, hand release merkins, DQ, arm circles, LBC, maybe something else.

    THANG-  track work the hard way:  Pax was given instructions to continue around the track at their own pace.  Every 5 minutes, Q will yell out or sing something, which all pax would then bust out 25 merkins and 25 squats, then continue the journey around track.  Optional stations of dips, derkins, and pullups were also pointed out.  Continue until told to stop (we got 5 rounds in).

    Circle run back to flag- Man in front peels off and runs back to six.  Repeato.

    Mary- American Hammers, hold 6 inches, and Rosalitas

    BOM- Cosmo took us out.

    NMM

    There was a lot of time this morning to pack up and get some mumblechatter in.  Opus was stepping up and giving some much needed criticism to Lab Rat on how unkempt his COP was.  My response was along the lines of “what does it matter, as long as I get you doing the exercise”.  His comeback was that I constantly critique him on the order of things, it would just seem fair to give that critique back.  Fifteen-love, Opus….touche’

    There was much discussion of the “ghost flag” this morning as well, especially from our resident #mumblechatter expert Phonics.  Yeah, you read that right!  He surely talks more than Lab Rat, he just does it at a lower, more pleasant volume.  Discussion was heavily slanted towards which zones get to claim which pax members.  There are surely some irons to wrinkle out here, but I think the idea is solid.  DaVillians are also still looking for some written records that Swirly has actually been to DaVille  rumor has it he has, but nobody here remembers…..

    So getting around to the elephant in the room, Cosmo told me about half way thru the workout that he has news to share afterwards, so I invited him to take us out.  He held out until announcements, when he took the floor and let us know that he will be leaving us in the next couple weeks and moving out to Oregon.  This is a move that he and his wife have been looking forward to for some time, and he snagged a job at HP recently.  Cosmo, I personally am very happy for you, but bummed that you will be leaving us at the same time.  We wish you all the best of luck.

    On that note, we twisted his arm into Q’ing next week at DaVille.  Seems like a great reason to road trip it up here for a little send off, what say you, gentlemen?  Can we get some numbers out here next week?  Lab Rat is a hard commit.

    Apology of the week goes to the dude on the track that I tried to EH while running with Phonics and Cosmo.  With all the best intentions, in my out of breath state I’m pretty sure I just yelled at the guy.

    Lab Rat apologizes.

     

  • I just felt like running


    9 Runners arrived at Spider Run for a 70 and Sunny run in RVA.

    The Routes

    6ish Miles, Head to Westham Parkway to Westham Station, Hit Panorama up & down, run across the bridge, do the cloverleaf, and back to the bat cave with a loop around the lake option.

    5ish Miles, Same as the 6 Mile with removing Panorama.

    4ish Miles, Same as 5 miles, just clear the water under the bridge.

    COT Best Shot took us out

    Moleskin:

    Arriving at the AO, YHC noticed Wedding Singer had opted not to have a repeat victory in the Home Run Derby, but instead focused on his training, with a brief intro of the route, Singer was off before the clock struck 0530 to ensure he got in his extra miles.

    Toga’s smiling face ran up to the group just before the actual start time, YHC had just explained all routing options; Toga kindly, politely and graciously inquired if anyone was had signed up to Q. YHC explained the route again, and Toga commented that as long as he could see and or hear another PAX member he would be ok. When YHC arrived at the finish line, a positive and enthusiastic Toga was giving instruction on either Stretching, YOGA, or how to test the elasticity of his shorts; laying on curb with some odd pelvis infection, which he even claimed was a great exercise when coupled with Kegels.

    Best Shot and Scrappy were at the AO early, Best Shot gave Scrappy(his 2.0) the instruction to run with Splinter if he wanted to put in six miles. Scrappy opted to run with Best Shot as he came to the bridge; he thought he was going to puke had he tried to stay with the lead group; no splashing was seen or heard.

    Announcements:

    Hump day Happy Hour at the Answer tomorrow night. Come say good bye to Toga, again…

    Bleeder out

  • Bridge vs Bridge

    4 runners posted at varied times, but all with strong legs for some Trail running action.

    Lab Rat and YHC ran ButterMilk to Potterfield(LB)/Belle Isle(YHC) and back on North Bank, We came across BT and Phonics who were running shorter legs on the North Bank.

    Coffee at ET was enjoyed by BT, Lab Rat and YHC. BT gave a excellent review of Hamilton and Chicago Cubs Baseball.

    TYA was missed, no socks were wrung out on the patio.

    Bleeder out

  • A Diablo Sandwich and a Hot Potato

    6 Redwoods posted this am for a Hot Potato Q, and a post Discussion about the Diablo Sandwich.

    THE THANG
    Bleeder Mosey to COP
    20x SSH
    10X Merkins
    29X LBC’s
    15X Knee Bends

    Mosey to the Tennis Court for 4 Corners – Merkins, LBC’s, Box Cutters, Burpees with some Bear Crawling

    Swirly Mosey for Pull-ups and Incline & Decline Merkins 3 Sets

    Splinter Mosey to Trees for a Merkin – Knee bend Latter up to 20

    Flipper Mosey to Tennis courts for Crawl Bear and Bear Crawls

    Swiper and Shakedown Triple Check and Six minutes of Mary rotating.
    COT
    Swiper took us out.

    MOLESKIN

    Good to have Swirly and Splinter back in action from their vacations and Travel schedules. Swirly’s “Smokey and the Bandit” movie quoting ability was impressive post beatdown.

    The Hot Potato Q always has the ability to push folks, especially when the veterans bring their Superpowers into play. Always pushing the limit on what each person can do when they Q their strongest exercise.

    Announcements

    Hump Day Happy Hour at the ANSWER

    Reese Strong 5K Weekend after the BRR, Sign up now.